Hex Bar Squat

Hex Bar Squat gif

About

Use a hex bar to do a squat-style deadlift with a more upright posture.

How to Hex Bar Squat

Starting Position

1. Stand inside the hex bar and grip the handles with both hands.

2. Feet shoulder-width apart, chest up, and gaze straight ahead.

Proper Form

1. Push your hips back and bend your knees to lift the bar.

2. Straighten your legs and rise, keeping your upper body straight.

3. Send your hips back and slowly lower down to the starting position.

Breathing Technique

Breathe out when you rise, and breathe in when you go down.

Precautions

1. Keep your spine neutral to avoid rounding your lower back.

2. Align your feet to prevent your knees from caving inward.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Hex Bar Squat Community

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Hex Bar Squat Related Reading

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What Actually Matters
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Myths Busted
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Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.

Curious about a Leg workout plan that includes the Hex Bar Squat

Hex Bar Squat Alternatives

Barbell Squat

Leg press

Hex Bar Squat

About

How to Hex Bar Squat

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Hex Bar Squat Related Reading

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

Time under tension does matter — just not the way you think

The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

Hex Bar Squat Alternatives

Hex Bar Squat

About

How to Hex Bar Squat

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Hex Bar Squat Related Reading

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

Time under tension does matter — just not the way you think

The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

Hex Bar Squat Alternatives